Have you ever found yourself struggling to string together a couple of days of tracking, or simply starting over a lot once you do get going? You’re definitely not alone. Getting started with macro tracking is often the hardest part, so today we are taking things back to the basics. In this episode, I've taken the complex topic of getting started tracking macros, and distilled it into an easy-to-understand guide. I’ll break it all down by walking you through some things you should do before you ...
Apr 22, 2024•28 min•Ep. 23
Have you ever wondered if quick-fix diets are too good to be true? In this episode, I'm diving deep into the Optavia diet. This structured weight loss program promises rapid results, but at what cost? I'll be dissecting the meal replacements that are central to the diet, the potential health risks of its low-calorie plans, and the psychological toll of extreme dieting. Join me as I discuss: (1:15) The structure and promises of the Optavia diet (11:30) Optavia pros and cons (19:25) Health risks a...
Apr 08, 2024•47 min•Ep. 22
Have you ever wondered how strength training can transform more than just your body? In this episode, I had the pleasure of sitting down with Mark Breeden, an Online Personal Trainer who believes in building his clients’ confidence both in and out of the gym through strength training. Together, Mark and I explored the evolution of fitness goals from purely aesthetic to strength-centered. We discussed how focusing on strength can not only improve physical health but also boost confidence. Mark sh...
Mar 25, 2024•39 min•Ep. 21
If you’re new to macro tracking, or even if you’re a seasoned expert, knowing what foods provide carbs, fats and protein is a game changer when it comes to tracking macros. In this episode, I share how to identify foods based on their dominant macronutrient and why balancing all three macros matters for your health. I'll dive into why each macronutrient is crucial for controlling blood sugar, boosting energy levels, and revving up your metabolism. I'll also give you some of my top tips for track...
Mar 11, 2024•35 min•Ep. 20
Have you ever wondered how to navigate through different phases of nutrition to reach your body composition and fitness goals? Today we are talking all about macro phasing, which is this idea that you might want to move through certain phases for certain goals. Because if you’ve ever been in a calorie deficit or surplus before, you know that you certainly can’t live there forever… In this episode, I had the pleasure of chatting with the inspiring Kristen Vondenstein, a certified nutrition coach ...
Feb 26, 2024•46 min•Ep. 19
If you’re currently navigating perimenopause, you know that it can sometimes feel like a maze with no exit… In this episode, I'm joined by Tina Haupert, a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner, as we dive deep into the world of perimenopause. Together, we unravel the maze of physical and hormonal changes that come with this phase of life. We chat about the pitfalls of skipping meals, the stress mismanagement that so many of us fall into, and why strength trai...
Feb 12, 2024•50 min•Ep. 18
Ever wondered about the long-term impact of extreme weight loss TV shows like ‘The Biggest Loser’? As a dietitian and viewer of the show, I fully understand the allure of ‘The Biggest Loser’. Yes, it is inspiring to watch the contestants' transformations, but rapid weight changes can lead to serious health risks. Plus, the emphasis on quick physical transformations often overshadows the psychological challenges that come with such drastic lifestyle shifts. In fact, the show really shaped how I d...
Jan 29, 2024•49 min•Ep. 17
Have you ever wondered how tweaking your diet could help combat low energy, build muscle, and balance your hormones? In today's episode, we're diving into the top challenges I often see my clients struggle with when it comes to their health and nutrition. We'll chat about energy slumps, the "why am I not building muscle?" mystery, hormone ups and downs, and the ever-relatable struggle with staying consistent. Also, because no one likes to hear about a problem with no solution, I’ll share actiona...
Jan 15, 2024•37 min•Ep. 16
Are you jumping from diet to diet, always on the hunt for that perfect plan that will finally help you achieve your health goals? If this sounds like you, chances are you might be a “new diet addict”. In this episode, I uncover the hidden costs of this constant diet switching—not just to your waistline but to your overall health and happiness. I'll guide you through understanding the impact this habit has on every aspect of your wellbeing. We'll also discuss how to recognize these patterns and t...
Jan 01, 2024•44 min•Ep. 15
Ever tried to gain muscle, lose weight, and train for a marathon at the same time? Spoiler alert: It's tricky! In this episode, I dive into the topic of competing goals. I use the example of Carrie, who wants to lose weight, get stronger, and train for a marathon. I explain that trying to achieve all these goals simultaneously can actually have negative impacts on our bodies and overall well-being. Instead, I share how to prioritize your goals and tackle them one at a time. Join me to learn more...
Dec 18, 2023•33 min•Ep. 14
Ever thought about eating more to lose weight? Or considered the signs that you might be undereating? In this episode, I had the pleasure of speaking with my former client, Karen, who shares her inspiring journey. Karen opens up about increasing her calorie intake, the positive impact on her mood, energy, and body composition, and the challenges she faced along the way. We dive into the importance of open communication in a coach-client relationship, changing our mindset about scale numbers, and...
Dec 11, 2023•37 min•Ep. 13
Have you ever wondered if it’s possible to achieve your body composition goals while reducing stress and enjoying your favorite foods? In this episode, I had the pleasure of talking to my client, Brittany, about her journey to a healthier lifestyle. We talk about how Brittany learned the importance of balancing her macros, how to sustainably decrease her calorie intake, and smart ways to adjust her exercise routine. The results were incredible - Brittany lost 20 pounds and 16 inches, all while r...
Nov 20, 2023•45 min•Ep. 12
If you’ve ever been interested in macros, chances are you’ve played around with a free online macro calculator. Have you ever wondered about the advantages and limitations of free online macro calculators? Well, in this episode, I dive into this topic and share some valuable insights you won’t want to miss. In a nutshell, free online macro calculators can be a convenient and cost-effective way to determine your macronutrient needs. However, they do have their limitations. These tools often lack ...
Nov 06, 2023•33 min•Ep. 11
Did you know there are distinct stages to macro tracking? From not knowing anything about what “macros” even mean or why you should track them, to being able to master counting and finding the flexibility — and freedom — that comes with confident macro tracking. In this episode of Macros Made Easy, I share the six distinct stages that lead from being "Macro Huh?" to becoming a "Macro Master". Throughout the episode, I offer practical tips and tricks to move from one stage to the next, making mac...
Jul 24, 2023•44 min•Ep. 10
Chances are, you’ve heard some of the myths surrounding macro tracking… That’s why in this eye-opening episode of Macros Made Easy, I tackle common macro tracking myths to help you understand the truth behind them. Get ready to discover the power of tracking macros to unlock a world of food freedom, customization, and optimal nutrition. I’ll debunk ideas like “a boring diet is required to see results”, and “hitting your macros every day is necessary for success”. Tune in to learn the truth behin...
Jul 03, 2023•35 min•Ep. 9
Ready to take your muscle-building game to the next level? You’re in the right place! In this episode, I talk all about how to use your nutrition to build lean muscle mass. Tune in to learn how to use your macros to achieve your ideal body composition. I also share the importance of supporting your strength training with enough total calories and protein, and provide actionable tips for meal timing and frequency. Some of the things I cover in this episode are: (2:10) The 6 major benefits of incr...
Jun 19, 2023•45 min•Ep. 8
We've all had those moments when we indulge a little bit too much, whether that's a hearty meal, a delicious dessert, or a late-night snack that turns into a feast. But have you ever wondered what happens to your body when you overeat? In this episode, I dive deep into this topic and provide actionable steps to mitigate the impact of overeating on your body composition or weight management goals. Some of the things I cover in this episode are: (4:15) What happens in your body when you overeat yo...
May 29, 2023•41 min•Ep. 7
If you don’t have a goal to lose weight, is macro tracking right for you? In this episode of Macros Made Easy, I share five reasons why you might track macros that have nothing to do with fat loss. Whether you're new to macro tracking or looking for new ways to use this approach, this episode is for you. Tune in to learn more about the surprising benefits of macro tracking, including: (3:42) Overcoming “portion distortion” and understanding the appropriate portions for your body. (8:05) Hitting ...
May 15, 2023•36 min•Ep. 6
Does just the thought of stepping on the scale lead to anxiety or frustration? If it does, it could be because you've been conditioned to believe that the scale is the ultimate measure of success when it comes to our nutrition and fitness goals. In this episode, I’m here to tell you that we don’t have to give so much power to the number on the scale! I share why relying solely on the scale can be misleading, and dive into other metrics you can use to track your progress with macro tracking. Some...
May 01, 2023•32 min•Ep. 5
Let me guess… You’ve probably heard that to lose weight, all you need to do is “eat less and move more”. So why does it feel like you’ve been doing exactly that - but nothing’s changing? In this episode I debunk the common myth that eating less is better for weight loss. I also discuss why eating more in a strategic way might actually help you lose weight more easily and pave the way for long-term success. Some of the things I cover in this episode are: (2:23) Why eating larger quantities of hig...
Apr 24, 2023•27 min•Ep. 4
Do you feel like you’ve tried every diet under the sun to lose weight and build muscle, but nothing seems to be working? In this episode of Macros Made Easy, I discuss how tracking macros can help you achieve a leaner and stronger physique. I cover the basics of macronutrients, setting macro targets, and the role of macros in getting leaner and stronger. (3:20) The basics of macronutrients (7:50) Macro tracking vs. traditional dieting to get leaner and stronger (9:55) The relationship of hormone...
Apr 10, 2023•24 min•Ep. 2
Are you looking for an alternative to dieting that gives you more food freedom and flexibility? Look no further! In this episode of Macros Made Easy, I’m sharing the importance of tracking macros for improving health and nutrition, and actionable steps you can take right now to get started. Some of the things I cover in this episode are: (2:10) What are macros and why are they important to understand? (2:50) Reasons why you should track macros (6:10) Actionable steps to get started tracking macr...
Apr 10, 2023•28 min•Ep. 1
Have you ever attempted to track macros, only to give up because the whole process just felt too daunting? In this episode of Macros Made Easy, I’m tackling the topic of macro tracking as a beginner. I’ll give you actionable steps to make macro tracking easier when you first get started, and share what I wish I would have done when I was a beginner so you don’t struggle with the same challenges I did. Some of the things I cover in this episode are: (2:48) Tips for visualizing your whole day and ...
Apr 10, 2023•35 min•Ep. 3
